Thursday’s Work

Warm up

Lunges 

Spider-Man stretch

Wall walks x 3

Burpees x 5

Strength/Skill

5 sets

Front squats 5-7 reps light weight (focus on form) 

Starting light and hoping to build leg strength and proper form  

Then 3-4 reps of MU transitions focusing on hip drive.
Conditioning : taken from Crossfit hit & runs partner WOD today but had no partner so did 12 min with 25 sec rest after each set of the following:

4 burpees 

3 hang power cleans #90

2 front squats

1 shoulder to overhead

Rest 25 sec amrap in 12 min

Then

10 min of 20sec work/20sec rest AD sprints

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s